Pagey's Training Tips & Tricks

This year our resident expert and multiple Budget Fun Run winner Grant Page

has provided us with two training programs, one for beginners who may be using the Budget Fun Run as a first fun run, or those who don’t maintain a regular running schedule between fun runs. The second program is for intermediate runners who currently run regularly, but want to improve their times.

Grant’s Training Schedule for Beginners

This training program is designed for beginner runners, or those that don’t run regularly between fun runs.

I recommend a short warm up before the interval sessions, followed by a simple stretching routine.

For the jogging sessions don’t worry about warming up, just hop straight in.

Sat – 5km tempo run, or possibly a parkrun at Risdon Brook dam. Your tempo speed should be slower than race pace but faster than a jog. For example, if your race pace is 4 minute per kilometre then make your tempo around 4:30 per kilometre.

Week 3

Mon – Slow long run 30 minutes

Tues – Hills: 10×200 metre sprint hills, jog back down recovery

Wed – Slow long run 30 minutes

Thurs – A fartlek session: 8×400 metre reps with a 200 metre jog between each rep. The reps should be slightly faster than your 5km race pace and the 200 metre recovery should be a fast jog (but slow enough to recover). If you finish the reps with an extra 20 metre jog you will end up with 5kms in total and should have a comparable 5km time. This is possibly one of the best 5km specific sessions

Thurs – 10×200 metre sprints, jog 200 metres as recovery. These should not be flat out sprints, but around 85-90% of your top speed

Fri – slow 20 minute jog

Sat – Rest day

Sun – Race day (see below)

Sunday is race day.

On this day make sure you are up early and have your regular pre-race breakfast. Warm up before the race and be confident that the training you have done will get you a good time. Enjoy the day.

Disclaimer: We recommend that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.